Going to the gym, going for a run or doing any other physical exercise that makes your shirt sweat up to 4 hours after studying is able to consolidate memory, improving learning. It is believed that this improvement in memory is linked to increased cerebral blood flow and increased production of catecholamines that are provided by exercise. However, it is not any physical exercise that has this benefit because it takes an intense workout for at least 30 minutes.
The ideal is a workout with 80% of maximum heart rate that should be coached, but you can also take an intense walk for half an hour daily after studies to achieve this benefit. But remember that you need to speed up your heart rate with exercise and so going to the mall does not count as walking.
Normally, memory shrinks after age 50 due to the natural aging process that causes the hippocampus, which is the part of the brain responsible for memory, to decrease. However, with only 40 minutes of walking a day, 3 times a week, it is possible to avoid the hippocampus decrease and even promote its growth, which also improves memory.
Strategies to improve memory while exercising
To further enhance your memory and remember everything you've studied you can:
1. Tell a story
Try walking or running with a friend and tell what your day was, or even say exactly what you saw in the soap opera, a movie or a series, trying to tell the details and names of each character as well. But if you are studying for a test, try teaching your friend everything you already know.
2. Learn the lyrics of the songs
If you have no company and will have to run or walk alone, try to decorate the lyrics of the songs you listen to and if the song is not in Portuguese, try to translate it mentally.
3. Think of one thing at a time
When we have a full head and can not focus properly we may need to focus on just one problem and try to find solutions for it and if we choose not to make any decision, put this problem aside and not think about it again, giving space for another thought.
So if during physical activity you feel mentally tired and can not put the first two tips into practice, try to focus the mind on just one subject, which may be, for example, pay attention to your breathing and chest movements when air enters and leaves the lungs. This strategy also helps to improve memory because it releases excess stress related to a head full of problems and concerns.
Learn other ways to improve your memory in: Improving memory.
In addition, to not forget anything and not be afraid of suffering from Alzheimer's, it is also recommended to do daily games that stimulate the brain as Sudoku, crosswords or hunting words, as the mind becomes more active, facilitating connections between the neurons, activating memory.
Test your memory
You can test your memory and ability to concentrate with this quick test. The test lasts only a few minutes and indicates how your memory is and what you can do to have more memory and concentration:
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Pay close attention!
You have 60 seconds to memorize the image on the next slide.
Start the test
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